Gallbladder-Friendly Fiber

Posted by Deborah Graefer, L.Ac., MTOM
on
December 05, 2017

We all know we need fiber as a part for our diet. But until
a few years ago, dietary fiber was not given the attention as it deserves unlike
other food components such as fats, sugar, and proteins. Some researchers think
that it’s probably because fiber is indigestible and of negligible nutrient
value. Or maybe it was because it is easily accessible? Despite its
availability, most Americans in this day and age do not get the recommended
amount of dietary fiber. The suggested daily value is 25g per day based on a
2,000 calorie diet. It may seem easy to achieve but with the proliferation and
popularity of processed foods, it is often missed. In fact, the average
individual only consumes about half of the recommended amount daily. Luckily, with
the exponential increase in the number of studies on the benefits of fiber as
part of our daily diet, more and more authorities have taken interest on this
roughage.

The FDA defines dietary fiber as a type of carbohydrate
found in plant foods made up of many sugar molecules linked together. It is
known to affect various physiologic functions like intestinal regularity,
satiety, reducing cholesterol, and resolving numerous digestive issues. High
fiber intake is associated with the prevention and treatment of chronic
diseases like diabetes, heart disease, obesity, and certain types of cancer. But
did you know that dietary fiber can also reduce the risk of gallstones? It also
helps in improving overall gallbladder health.

How Does Fiber Help
with the Gallbladder?

According to a study published in the American Journal of
Gastroenterology, sufficient insoluble fiber intake may decrease gallbladder
surgery risk among women. In fact, participants with the highest amounts of
dietary fiber were 13% less likely to have their gallbladders taken out. The
type of fiber also influenced the output. When researchers controlled for
soluble and insoluble fibre consumption simultaneously, insoluble fiber intake
proved to be most beneficial. This research was conducted by observing 69,000
women over a 16-year period.

A separate study published in the American Journal of
Surgery also showed the benefits of fiber for the gallbladder. The experiment
made on dogs placed on a cholesterol-supplemented lithogenic (gallstone-forming)
diet showed that the administration of dietary soluble fiber over 6 weeks
inhibited cholesterol stone formation by reducing the cholesterol saturation
levels in the bile. This protective effect is associated with a decrease in
cholesterol that contributes to bile
toxicity.

Obese patients on a rapid weight loss diet are prone to
developing gallstones. A study done over a span of 5 weeks showed subjects who were
given a fiber-rich diet were protected from the accumulation of biliary sludge.
This is despite the fact that both obesity and rapid weight loss pose a huge
risk for the development of gallstones.

4 Fiber Benefits for
the Gallbladder

1.Reduces Cholesterol Levels

2.Boosts Immune System

3.Detoxifies the Bile

4.Reduces Inflammation

Reduces Cholesterol Levels –
Although the cholesterol-busting mechanism of fiber is not yet fully
understood, the hypothesis is that dietary fiber significantly impacts bile
acid metabolism. Soluble fiber binds to the bile acids in the body and speeds
up transit time to excretion. When this happens, the amount of bile re-circulated
is decreased, requiring the liver to use more cholesterol to produce more bile
acids, thereby reducing the amount of cholesterol which the body uses to make
low density lipoproteins. Aside from taking part in the stimulation of bile
acid production, fibers also help in controlling cholesterol by increasing
bowel elimination

Boosts Immune System – Fiber helps
boost our body’s natural disease-fighting abilities. Aside from helping in the
detoxification process through its effect on the bile and excretion, a good
amount of dietary fiber in our system keeps our gut flora balanced. When
soluble fibers ferment, it forms short chain fatty acids (SCFA) that are
important in the production of components needed for immune protection. Of
course, it also helps that most of the foods naturally high in fiber are also
the same food sources that are high in vitamins, minerals, antioxidants, and
phytonutrients.

Helps Prevent Toxic Bile and Facilitates
Healthy Bile Flow – A low-fiber diet can contribute to increased toxic
levels in the body. This is because of fiber’s role in the reduction of
cholesterol, metabolism of bile acid, and elimination of body waste. As
explained in the studies cited earlier, fiber helps decrease toxic bile in the biliary system and it also prohibits the
accumulation of sludge thereby ensuring healthy bile flow and preventing
gallstone formation.

Reduces Inflammation – There are
direct and indirect benefits of a high fiber diet as our body deals with
inflammation. Indirectly, naturally occurring phytonutrients found in most
fiber-rich foods help reduce inflammation. There are studies that also prove
that fiber has a direct impact on inflammatory diseases and oxidative stress.
One example is the data from 27,312 women from the Iowa Women’s Health Study
showing the inverse association between inflammation and the ingestion of fiber
daily. A similar research among diabetic women of the Nurse’s Health Study
showed that subjects consuming more fibers had lower values of inflammatory
markers. Also, as a result of its overall effect in digestion, dietary fibers
help increase the body’s production of anti-inflammatory cells called cytokines.

How
Can We Get More Fiber?

The most commonly consumed foods
like processed and fast foods are low in dietary fiber. Therefore, we must be
very conscious and intentional in meeting our dietary fiber requirements daily.
The ideal way of taking it is by distributing and taking it in small snacks and
meals throughout the day. Below are common sources of dietary fiber:

Soluble fiber

Soluble fiber, as the name suggests,
dissolves in water but is indigestible. It is not absorbed into the bloodstream
but is generally fermented by bacteria in the lower intestine to form
short-chain fatty acids. Types of soluble fiber include beta-glucan, pectin,
natural gums, and inulin. The items below are rich in soluble fiber. Please
note, however, that these are also in our “do-not-eat list under the
Gallbladder Diet.

Oatmeal

Rice bran

Barley

Nuts and Seeds

Beans, lentils and peas

Citrus fruits

Strawberries

Turnips

Here are some foods high in soluble
fiber but are also gallbladder-friendly:

Apples

Berries

Papaya

Pears

Pomegranates

Swiss chard

Dandelion greens

Brussel sprouts

Beet greens

Celery

Carrots

Insoluble
fiber

Insoluble fiber, on the other hand,
does not dissolve in water and is less fermentable. It is also indigestible so
it passes through the intestines almost intact, but works like a sponge that
pulls water into the stool, making it easier to excrete. It can also delay
glucose or sugar absorption which results in more even blood sugar levels, increase
fecal weight to help stool pass more quickly and regularly, and help control
and balance the pH in the gut. Some insoluble fibers include cellulose, lignin,
some pectins, and some hemicelluloses. Below are examples of gallbladder foods
high in insoluble fiber:

Rice

Beets

Brussel sprouts

Spinach

Kale

Flax seeds

The collection of
various studies and experiments prove the numerous physiological and subsequent
health benefits of regular dietary fiber intake. It is not just a good ally for
a better gallbladder, it is also an effective booster for overall health. Just
a reminder, if you have a gallbladder disease, it is important to cross-check
this list of fiber-rich foods to the gallbladder diet plan.

Causes of Gallbladder Disease

My Account

* These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure or prevent any disease. The information on this site is for educational purposes only and should not be considered medical advice. Please speak with an appropriate healthcare professional when evaluating any wellness related therapy.